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CrossFit Programme September 1st – 7th

Anthony Waller | 31-08-2025
    Fourth CrossFit Cycle 2025     Week 6    The difference between try and triumph is a little ‘umph. Acknowledge the fear and do it anyway. You miss 100 percent of the shots you don't take.   See you at work.   Monday - Back Squat + Snatch Tuesday - Push & Pull + Clean & Jerk Wednesday... [Read more]

CrossFit Programme August 25th – 31st

Anthony Waller | 24-08-2025
    Fourth CrossFit Cycle 2025     Week 5    The pain you feel today will show itself as strength tomorrow. Exercise should be regarded as tribute to the heart. Enduring means accepting. Accepting things as they are and not as you would wish them to be, and then looking ahead, not behind.   See you at work.  ... [Read more]

Strong-Con September-October 2026

Geoff Stewart | 23-08-2025
StrongCon The new StrongCon program is now underway and in full swing. StrongCon was designed as a hybrid class, combining elements from our much-loved Momentum Metcon format, key aspects of CrossFit, and years of experience across various training styles and modalities. It’s a high-impact, intelligent session that blends strength and conditioning in a fresh, proven way. This shift introduces a... [Read more]

CrossFit Programme August 18th – 24th

Anthony Waller | 17-08-2025
    Fourth CrossFit Cycle 2025     Week 4    If you think you can’t, change your mind. The successful warrior is the average man with laser-like focus. All growth starts at the end of your comfort zone.   See you at work.   Monday - Back Squat + Snatch Tuesday - Push & Pull + Clean & Jerk... [Read more]

CrossFit Programme August 11th – 17th

Anthony Waller | 10-08-2025
    Fourth CrossFit Cycle 2025     Week 3    Everyone's dream can come true if you just stick to it and work hard. The vision of a champion is bent over, drenched in sweat, at the point of exhaustion, when nobody else is looking. Sometimes, carrying on, just carrying on, is the superhuman achievement.   See you at... [Read more]

Gymnastics – August 2025

Josh Schouten | 05-08-2025
STRENGTH A) 5 x 5 Dip & Pull Up 5 x 5 Eccentric RMU + HS/PU + Deficit HS/PU 5 x 5 Strict RMU / HS/PU 5 x 5 Kipping RMU / HS/PU B) Strict TTB / TTR +  AB Rollouts 1–10 RBS +  1–10 3 Sets ⸻ C) Push Up 1 Arm Up / Ring Push up / Persian Push up... [Read more]

CrossFit Programme August 4th – 10th

Anthony Waller | 03-08-2025
    Fourth CrossFit Cycle 2025     Week 2    The hardest part is over. You showed up. You dream. You plan. You reach. There will be obstacles. There will be doubters. There will be mistakes. But with hard work, with belief, with confidence and trust in yourself and those around you, there are no limits. Allow yourself the... [Read more]

Barbell Basics – August 2025

Josh Schouten | 01-08-2025
  Day #1 Monday (pm) - Wednesday (am) a) Chin up - eccentric accumulate rest 40 seconds 4 sets b) Back squat 4 x 8, 8, 8, amrap b2) BB curl 4 x 8, 8, 8, drop set c) Walking lunges 3-4 x 20-25 steps c2) Db hammer curl 3-4 x 8-12 reps d) Tabata cardio - 4 min Day... [Read more]

Strong-Con August-September 2026

Geoff Stewart | 28-07-2025
StrongCon  A new month means a new Strong-Con program — and this one brings a shake-up. We regularly revisit our class structure and programming, not because the old methods weren’t effective, but because change can drive progress, and we all need a change sometimes. StrongCon was created as a hybrid class, blending elements from our much-loved Momentum Metcon format, key... [Read more]